A: The simple (and complicated) answer is that there is no “best way” to lose fat. Most people are after a specific diet or exercise to get rid of excess fat from different areas of the body. The truth is that you will lose fat when you continuously take in less energy than you use. This is why HIIT style workouts are so effective because they use intervals of high intensity paired with low intensity to push your body into EPOC (the point at which our bodies continue burning calories up to 36 hours post exercise). In order to reach EPOC, aim to get your heart rate up (83% or more of max heart rate or to that "uncomfortable" feeling) for at least 12 minutes during the workout.
Also- Fat never burns locally, no matter how hard you do those sit-ups or crunches. But doing resistance training will increase muscle mass, which allows your body to burn more calories at rest. And people tend to forget that ALL exercising burns calories. Of course, HIIT may burn more calories than walking, but any movement is better than no movement at all. You should always aim for exercises that you enjoy because you are more likely to maintain workouts or exercises that make YOU feel good.
Q: How do I Cast The Workouts On a Larger Screen?
A: For a larger screen you can:
• Rotate your phone horizontally
• Use the “cast” button to cast your
workouts to Google Chromecast devices
• Mirror your phone with an AppleTV
Q: "Should I Do Cardio First or Weight Training First?"
A: It all depends about your goals. In a nutshell: If the primary goal is to increase aerobic endurance, decrease body fat, or lose weight, then you should perform cardiovascular exercise first. If the primary goal is to increase muscular strength, then you should perform strength training first.
Q: How do I connect with the community & find accountability partners?
A: Right now, more than ever, community and connection are SO important! We recommend joining some of the LIVE workouts so you're sweating with us in real time. You can also make virtual workout dates with girlfriends and do your on demand workouts together on FaceTime or Zoom. Virtual meal prep dates and happy hours are so fun too!
A lot of women in the community create new fitness accounts for accountability, post-workout checkins (we have a lot of prizes coming up for checking in), and if you want to keep your family photos separate from your fitness account.
When you post, make sure you tag @fitnesswithjazz and use the hashtag #Fitnesswithjazz so I can see your beautiful face and cheer you on 😘. Comment on a post or DM a new girl and introduce yourself ~ this community is SO welcoming!
Have more questions? We're always here to support you! You can connect with me on Instagram @fitnesswithjazz.
Q: "How Do I Get a Flat Stomach?"
A: The abdominals are just like any other muscle group: for their definition to become visible, they must grow larger and the fat that lies over them must decrease. What makes the definition of the abdominals so difficult to see is that they are situated in the area of the body that contains the most fat. Training the abdominals is only half the story.
Second part is nutrition. I can guarantee you that there is no specific diet for flat stomach or to "burn belly-fat". It's all about balance between your energy expenditure and caloric intake. If you want to loose fat, you have to get less energy than you use. You should eat healthy food (e.g. fruits, veggies etc.) and ensure sufficient protein intake. In the end you will get results you want when you combine exercise and a healthy diet.
Q: "If I Lift Weights, Will I Get Bigger Muscles?"
A: Getting bigger muscles (hypertrophy) depends on four basic factors: genetics, gender, caloric intake, and training intensity. You will need resistance training and a positive energy balance to gain muscle. Gaining muscle is always hard work and needs progressive training with weight. So in a nutshell, the only way you will truly get bigger muscles from lifting heavier weights is if you consume more calories than you burn.
Q: Why is Understanding Body Fat Crucial for Optimal Health and Wellbeing?
A:Let’s say two different people (we will call them Susan and Carol) hop onto a scale and find out they both weigh 150lbs. Susan has been eating healthy and lifting weights. Carol has been going through a tough time at work and has slacked on her workouts lately. They both have the same trainer. The trainer decides to measure their body fat % to have a more accurate understanding of their body composition. Susan finds out her body fat is 22% (healthy range) while Carol’s body fat is 32% (unhealthy range) Both women weigh the same, but one has more body fat than the other.
Why is this important? It means that Susan has more muscle in her body which means she is burning more calories at rest and has less risks for diseases, heart attack, and stroke. Since Carol is in the unhealthy range, she is burning less calories at rest and is at higher risk for these diseases. With this knowledge, she can do something about it. She can use this knowledge for motivation to get herself back on track with help from her trainer. She can get back on the right path to optimal health and well-being.
Sometimes people would rather “not know” these things, in fear of what they might find out. However, being in denial will not bring you good health, nor will it allow you to live a long happy life. I’m not saying this to shame you in anyway. I’m just being honest with what I know from my training and experience. Being overweight or obese shortens our lifespan, while exercise and healthy diet increases it.
Don’t be afraid or embarrassed to ask for help. As a certified personal trainer, I want to help you live a long healthy life. I want to be with you every step of the way as you learn to take back your life through healthy sustainable behavior changes.
Q: How does exercise help mental health?
A: Research has shown that exercise can help to reduce stress, improve your self-confidence, alleviate anxiety and improve concentration. Plus, it releases endorphins, which encourage feelings of happiness.
Be careful not to over train, as this can put your body and mind under stress, raising levels of the stress hormone cortisol. Therefore a balanced exercise plan is key.
Q: What is Yoga Sculpt?
A strength-building Vinyasa flow class that focuses on sculpting your muscles while flattening your belly and strengthening your core.
Benefits of Yoga Sculpt:
1) It Builds Muscle, Which Helps Control Weight
2) It Increases Bone Density (a.k.a. Stronger Bones!)
3) It Makes You Happy By Releasing Endorphins
4) It Increases Flexibility
Q: What is "HIIT"?
A:High Intensity Interval Training-- Otherwise known as HIIT workouts, these fast-paced routines (typically 10-30 minutes) have been shown to torch calories and fat in a short amount of time — so you don’t need to spend hours in the gym. They also allow our bodies to continue burning calories up to 36 hours post-exercise!
Q: What if I'm pregnant?
A: First off, congrats mama!!!
Depending on your trimester (and approvals from your doctor), you can do Fitness with Jazz workouts. Just remember to avoid anything supine (on your back), limit plank work (2nd & 3rd trimester), and keep your heart rate lower ~ aka take it easy with the cardio routines. A quick way to test this — you should be able to carry on a conversation during workouts. And always make sure to check with your doctor!
Q: What is "Tabata Training"?
A: Tabata is a form of high intensity interval training that typically includes 8 rounds. Each round consisting of 20 seconds of intense effort followed by 10 seconds of rest. Benefits of this form of training include increase of aerobic and anaerobic capacities, convenient for busy people, burns fat, and protects muscle tissue. It is perfect for someone looking for results with little time to spare!
Q: What are the benefits of using a kettlebell?
A: Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also melting fat and sculpting healthy and lean muscles.
Don't worry if you do not own a kettlebell. Most KB exercises can be replaced with a dumbbell!
Q: What are "Booty Bands"?
A: Let's talk about mini bands (or "booty" bands as I like to call them). They are pretty inexpensive, easy to travel with, do not take up much space at home, and can be used to work all areas of the body (Upper, Lower, and Core)! The function of the mini-band is to strengthen the stabilizer muscles (the inner layer muscles) which helps prevent future injury.
You can find them at places such as Walmart, Target, and Amazon! You will definitely feel sore the next day or two after using booty bands so be prepared!